WORKOUT KW45

Welcome to November! This month, we’ll focus on pressing.

MONTAG

WORKOUT

For time

600-m run

100 double-unders

15 strict pull-ups

400-m run

75 double-unders

12 strict pull-ups

200-m run

50 double-unders

9 strict pull-ups

SKILL/STRENGTH

Pre-workout strength

Every 2:00 for 5 sets:

3 weighted strict pull-ups.

DIENSTAG

// HEAVY DAY

WORKOUT

For load:

Back squat

5-5-5-5-5

SKILL/STRENGTH

Post-workout finisher

AMRAP 1:

Max reps back squat

– Use 80% of today’s heaviest set for 5 reps

– Bar stays on the athlete’s back for the full minute.

MITTWOCH

// BENCHMARK - DIANE

WORKOUT

21-15-9 reps for time:

Deadlifts (70/102 kg)

Handstand push-ups

SKILL/STRENGTH

Post-workout accessory

4 sets:

:20 hollow rocks

:10 rest

DONNERSTAG

WORKOUT

AMRAP 20:

500-m row

Single-arm KB front-rack walking lunges, right (9.1 m) (16/24 kg)

Single-arm KB front-rack walking lunges, left (9.1 m)

15 ring rows

– Feet positioned directly underneath the initial hanging position of the rings.

//ENDURANCE CLASS

AMRAP 40:

800m run

10 burpee broad jumps

800m ski

10 burpee broad jumps

800m run

10 burpee broad jumps

800m row

10 burpee broad jumps

FREITAG

WORKOUT

5 rounds for time:

15 toes-to-bars

15 box jumps (51/61 cm)

– Step down from the box.

SKILL/STRENGTH

Post-workout accessory

3 sets:

15 GHD hip extensions or weighted good mornings

:30 rest

SAMSTAG

// PARTNER

SKI CHALLENGE

1000m for time

STRENGTH

5 sets:

10 strict ring dips

:30 L-sit hold

WORKOUT

3 rounds for time with a partner:

30 shoulder-to-overheads (43/61 kg)

60 walking lunges

90 double-unders

– Partners trade off as needed with one partner working at a time.

SONNTAG

// FREE GYM